How To Lose Menopause Weight

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What is the best way to lose weight during menopause is probably the most common question I get asked.

This article will detail for women how to lose menopause belly naturally and without deprivation. Importantly, following the tips given in this post will prevent further postmenopausal weight gain.

You still eat healthily, in fact, you’re drowning under a mountain of kale and coconut water and religiously endure tucking yourself into exercise tights to endure the gym full of buff bods but you aren’t losing the weight that appeared, as if out of nowhere, around your belly? Read on my kale chomping friend.

3 stylish women in menopause taking a selfie

Towards the end of perimenopause  I remember looking at my belly in the mirror one day and thinking, with Marie Kondoish certainty “you don’t bring me joy, thank you for being a part of me but now, you have to go.”

What is the average menopause weight gain?

Hot flushes, night sweats, mood swings, anxiety, and ridiculous cravings are just a few things we have to deal with in menopause.

And it seems like the Universe was “Nup! That’s not enough I’m going to throw in weight gain just to add a bit more character-building opportunities for women.”

Most women will experience a weight gain of between 7 and 12 pounds during menopause.

All thanks to our hormones which control important functions such as energy, digestion, hunger, sleep, and metabolism.

If these delicate workhorses are out of balance our health can suffer and weight can pile on.

Conventional medicine offers hormone replacement therapy (HRT) but this is controversial and many women prefer to not go down that route. Always consult your doctor and make your own informed decision if HRT is right for you.


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What causes weight gain during menopause?

Estrogen: This hormone is responsible for healthy bone density, skin tone and elasticity and it also acts as an anti-inflammatory agent.

Estrogen decreases food cravings, makes the thyroid gland produce the T3 hormone which increases how fast our bodies burn energy and aids in keeping muscles strong.  All of these factors play a role in how easy it is to maintain or lose weight.

Progesterone: Progesterone keeps our metabolism running smoothly and helps with digestion. It works with estrogen to form memories in the brain that reduce how much food is consumed even when there’s nothing wrong!  

When progesterone levels are low more energy is required so women tend to eat more.

How Can I Lose Weight In Menopause Naturally?

So what are some of the most effective things to do for losing weight during menopause?

Cut added sugar from your diet

According to Dr. Mark Hyman, “Sugar is the ultimate chronic stressor—it’s poison.”  

Not only does it cause cravings, blood sugar spikes, and insulin resistance which leads to weight gain but how much damage it does to your body is staggering.

Sugar destroys brain cells, breaks down collagen (the glue that holds our bodies together) and wears down our immune system.  

It’s the stuff that makes us look and feel like crap and can even cause menopause symptoms to persist longer than they should.

3 older woman who have been exercising together hugging

Exercise is an important weight-loss tool

As you enter the perimenopausal years (the transition phase before menopause) it’s normal to feel less enthusiastic about physical activity.  

But now is the time to get consistent with an exercise routine that works with your body to build muscle and burn fat.

Aim for at least 20 minutes of aerobic exercise and strength training per day.

Strength training will build muscle which increases your metabolism allowing for more fat-burning ability.

Cardio will burn energy directly and doesn’t have to be a full-on 5 mile run to be useful.

Get enough sleep

There is plenty of research to show the influence that high quality sleep has on your metabolic rate.

And as we age it can be more difficult to get a good night’s rest.

The consensus is to get 7-9 hours every night to help avoid menopausal weight gain.

The best place to start is by implementing a calming before bedtime routine and making sure you are comfortable and turned off from outside distractions once you get into bed. Here are some tips to help:

  • Get what is in your head out. I have a pretty journal that I get out every night and write my affirmations, gratitudes and a shortlist of to-dos for the next day. 
  • We have a bedroom that is quite light so I fully recommend wearing an eyemask. I never thought I could get used to it, now I couldn’t do without mine.
  • Turn off electronics an hour before turning out the light. Don’t eat for at least 2 hours before retiring.

If you struggle to get to sleep you could try doing a meditation – I love this one by The Honest Guys or a nighttime yoga routine.

Related Post: How To Sleep Better At Night Naturally


Many things can trigger stress responses in your body. That response then triggers hormones that make us want to eat more and, unfortunately, not know when to stop.

To make matters worse some hormones make us crave the bad things. 

There are stressors within your power to change while others for it’s about adjusting your response to them.

For example: Getting up just a little earlier would allow for more time in the morning and remove the anxiety of always having to rush to be out of the door. While the worry of things not going as planned requires you to be able to temper your response in the moment to keep calm.

Regular meditation or yoga is a great place to start. For a quick way to calm yourself in stressful moments try the 4-7-8 method of breathing.

Beat The Stress



  • 3 Simple breathing techiques for an instant stress relief 
  • Tips on how to heal your body, soothe your mind and calm your spirit
  • Real life examples of how to use each

The best diet plan for menopause weight loss

Mindful eating is an important part of any diet plan. It essentially means taking time to enjoy and notice your food. And to only eat when you’re hungry.

Foods to include:


Eating plenty of vegetables will help you to feel full for longer, avoid spikes in blood sugar and they are also full of vitamins which is great if you are deficient due to lack of absorption.

Make sure to include dark leafy greens like spinach, kale and silverbeet to keep your bones strong.

Cruciferous vegetables like broccoli, cabbage and cauliflower are also great for you great for detoxifying excess hormones.


Although fruit does contain sugar it is better compared to how much you would normally eat. To get more fiber in try eating it with the skin on where possible -especially apples.

They are also rich in vitamins that can help reduce how much estrogen your body produces.


Legumes are also great for you as they are full of fiber and protein which makes them filling too. I love how versatile they are, you can make curries, stews, casseroles, etc with beans or lentils. 

You could try experimenting by adding kombu seaweed to your legumes which is high in iodine. As per the recommendations of Dr Axe Iodine is important during menopause as it deals with how hot flashes are experienced.

Fish and meat

Wild fish is a great source of omega-3 fatty acids, but make sure to get a large variety of seafood if you can’t eat wild fish.

Organ meat, such as liver and kidney, are great sources of vitamin A which is important for how many nutrients get absorbed from food.

Eggs are also packed with goodness like folate (needed for the cardiovascular system) and fat-soluble vitamins -A, D, E, and K- while being low in calories so you can eat them guilt-free.

Healthy fat

You can use coconut oil to cook with or choose olive oil over vegetable oils that have high levels of Omega-6 fats. These are too pro-inflammatory for our systems these days which is why I only buy extra virgin olive oil.


These are plant-based estrogens that have a similar structure to how estrogen is produced in our bodies. Phytoestrogens can up how much fresh testosterone you have which can help you with weight loss. Foods high in phytoestrogens include:

Soybeans and soy products like tofu, tempeh, soymilk etc.

Good protein sources

including nuts, seeds and legumes.

Can menopause make you lose weight?

With estrogen levels falling your system becomes less sensitive to estrogen and progesterone which can cause your appetite to change. This is how the menopausal transition can cause some women to eat less and lose weight.

For further reading take a look at this post by the fabulous and knowledgeable Dr Anna Cabeca at Mind Body Green

I Went Into Early Perimenopause & Learned Why Balancing Blood Sugar Is So Important

Is low carb good for belly fat?

Yes, if the low carb diet is full of healthy vegetables, proteins and also omega 3 fats. Many low carb diets replace the carbs with too much high fat dairy food and meat. If these are eaten in excess they can add up quickly to too much saturated fat on your body.

Can you lose weight just by cutting out carbs?

No, you need to combine a low carb diet with healthy eating and regular physical activity for sustained weight loss.

Is 100 carbs a day low-carb?

It depends on the person. Some people following a low carb diet may find that 100g of carbs is too high, while others may not feel any effects until they reach closer to 50g of carbs per day. It’s important to find what works for you and adjust as needed. Use an app like My Fitness Pal to work out how many carbs you are having each day and adjust accordingly.

How do I lose menopause weight fast?

The quickest way to lose menopausal weight is by consistently following a meal plan and exercise program. The meal plan should be full of nutrient-dense foods and the exercise program should include strength training and cardio. program. Make sleeping a priority and practice mindfulness eating.

Can I lose weight during menopause?

During perimenopause, or menopause, it may be more difficult but it is possible to lose weight. program. Your diet should be full of nutrient-dense foods. Exercise regularly and include strength training and cardio. Make sleeping a priority and practice mindfulness, and mindfulness eating.

Can I lose weight after menopause?

It’s possible to lose weight after menopause, and it’s a good idea if you’re overweight and want to improve your health.

I lose my menopause belly?

1. Eat a healthy diet full of fiber, vegetables, a moderate amount of protein and good fats.
2. Exercise regularly especially resistance training
3. Drink plenty of water
4. Get good sleep
5. Lower stress levels
6. Avoid added sugars
7. Try intermittent fasting

Does menopause make you hungry?

As you go through perimenopause and on into menopause the hunger stimulating hormone, Ghrelin increases while the hormone the tells you when you’ve eaten enought decreases. This causes many women to constantly feel hungry and overeat.

Photo of author

Jane Lamason

Hi, I'm Jane. I'm a certified health and life coach and the owner at I help women over 50 navigate menopause and life beyond fifty. I offer simple strategies for improving your health naturally and encourage women to take control of their own health in ways that don't impact on their lifestyle or time.

7 thoughts on “How To Lose Menopause Weight”

  1. Thank you Jane for sharing your knowledge with us. Like many of your readers, I too am struggling to lose the belly fat that I gained during menopause. Sometimes, just going back to basics, taking time to develop a plan that you can stick to and incorporating your input will definitely get us there. I believe the other important factor in all of this, is one’s mindset. It is so easy to convince yourself that you are too busy and never have time. Make time, you only have you and this life. Get invested!!

    • Hi Doreen, Thank you for your comment. I absolutely agree. If ever there was a time for you to make the space it is now! I see this often. I have only been able to stay on top of my health etc because I have worked on my mind, and the work is ongoing. Thank you for the reminder I will make sure to highlight this more often.

      Jane :)

  2. Thank you for sharing this information in such a simplified way. I have been struggling with my belly fat especially since COVID and gyms are off limit for me. I see my belly getting bigger and the little muscles I gained prior to covid are diminishing . I am so frustrated and until reading this article I understand the cause and what to do. Thank you so much

  3. I have gained 25-30 lbs from menopause and have tried just about everything. I go for daily walks. I have trouble sleeping a d I also have MS. I need help

    • Lynn, thank you for commenting. What a difficult situation for you. I don’t have much experience of MS but I know that the experience of going through Menopause with MS can vary greatly for women. I would suggest that all the stategies for losing weight that you find on my site would still apply but I would encourage you to talk to your doctor about the weight. I suggest you look closely at your diet. How much wheat products do you eat? What about added sugar? Practice mindful activities like meditation and yoga which could help with the sleep and any stress I am sure you are experiencing. Are you able to lift weights at all? You could start with small ones and spend 20 minutes 2 to 3 times a week doing some strength exercises to build muscle. I hope this helps a little. Jane x


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